The Best Fish Oils in 2024 With Advice From an R.D.

If you’re trying to increase your intake of fish oil and omega-3 fatty acids, we don’t blame you. Often used as a “natural” remedy that could potentially reduce inflammation, prevent heart disease, and boost brain health, fish oil is one of the most popular wellness supplements on the market. In fact, it’s so popular that countless brands have produced their own takes on the product.

Some people value sustainability and others affordability while many just want to make sure their product doesn’t cause fishy burps. When it comes to fish oils, the dosage of EPA and DHA fats is vital in choosing the right supplement — though these numbers vary in fish oil supplements, people should be consuming at least around 250 to 500mg of EPA and DHA fats combined daily. We took a deep dive into dozens of the best fish oils on the market to help you land on the right one for your needs.

Best Fish Oil Supplements

• Best Omega-3 Fish Oil: Legion Triton Fish Oil
• Best Fish Oil for Athletes: Onnit Joint Oil
• Best Liquid Fish Oil: Nordic Naturals Omega-3
• Best Plant-Based Omega-3: Calgee Omega-3
• Most Sustainably Sourced Fish Oil: SR Omega-3 Fish Oil
• Best Fish Oil for Women: Performance Lab Omega-3
• Best Cheap Fish Oil: BulkSupplements Fish Oil

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

Best Fish Oil Supplements Video Review

Though we still recommend you read through our detailed picks below, we also put together a video review of some of our picks — so if you’re more of a visual learner, we have you covered.

https://www.youtube.com/watch?v=xlDpNqx6czQ

Best Omega-3 Fish Oil

All fish oils contain omega-3 fatty acids, but some contain more than others. This pick has a particularly high dose of omega-3s.

Legion Triton Fish Oil

Within its 4,000mg dose of fish oil, Legion Triton Fish Oil contains 2,400mg of omega-3 fatty acids — 1,440mg of EPA fats and 960mg of DHA fats — which is much higher than many fish oils on the market. EPAs can potentially help decrease inflammation while DHAs may help with brain function. (2)

While you can obtain these omega-3 fatty acids from food — like seafood and nuts — a fish oil supplement is an easy way to increase your intake. Legion Triton Fish Oil is sustainably sourced from Peruvian anchovies and sardines, and it also contains vitamin E and lemon oil, which may help prevent fish oil burps.

Who Should Buy Legion Triton Fish Oil

• People who are looking for a high dose of omega-3 fatty acids in their fish oil supplement. 
• Folks who prefer to take their omega-3 supplements in pill form. 
• Anyone who wants to avoid a fishy aftertaste or fish oil burps with their fish oil supplement. 

Who Shouldn’t Buy Legion Triton Fish Oil

• Athletes who don’t prioritize higher doses of omega-3s in their fish oil supplement. 
• Folks who don’t want to take a lot of pills as this requires four daily.
• If you don’t like Lemon flavor you may want to opt for a different supp. 

If you’re looking for the potential anti-inflammatory benefits of EPA fats or the potential brain health benefits from DHA fats, Legion Triton Fish Oil is going to be one of the best sources of these fatty acids that you can find.

Best Fish Oil for Athletes

Since fish oil may be linked to anti-inflammatory properties, many athletes implement it into their supplement regimen. This pick is a solid choice for anyone with a consistent workout routine. 

Onnit Joint Oil

Fish oil’s potential anti-inflammatory properties may also help with strength and range of motion — for those who are exercising frequently, reducing inflammation may stop your body from decreasing its range of motion, and may help you increase your strength and muscle growth. Onnit Joint Oil has a high dose of omega-3 fatty acids — each dose contains 1,600mg of fish oil, which includes 160mg of EPA fats and 130mg of DHA fats. 

It also contains potentially beneficial anti-inflammatory turmeric extract and is specifically designed with joint health in mind — which is an attractive advantage for athletes who train intensely. Another bonus of this supplement is that it’s an oil rather than a pill, and it comes in a Tangerine flavor. You can take two teaspoons daily, or add it to water or your favorite pre-workout. This supp does cost a bit more than some of our other picks coming in at around $1.00 per serving.

Who Should Buy Onnit Joint Oil

• Athletes who want a healthy dose of fish oil to potentially help reduce inflammation. 
• Anyone who is pill averse as this is an oil that can be taken via teaspoon, in water, or stacked with your other supplements, like beta-alanine. 
• People who suffer from joint pain will like that this formula is specifically designed for joint health. 

Who Shouldn’t Buy Onnit Joint Oil

• Anyone who wants to save some money as this is a more expensive pick.
• Athletes who prefer to take a fish oil that is made from plant-based ingredients. 
• Those who prefer pills or unflavored supplements. 

If you’re an athlete looking for a high dose of fish oil that isn’t in pill form, this may be a great pick for you. The Tangerine flavor makes it easy to add to other supplements in your stack, and it’s formulated with the intention of helping to provide healthy and mobile joints for athletes who work hard in the gym or at their sport. 

Best Liquid Fish Oil

While the most common form of fish oil supplements is pills, liquid fish oil is also an option that may appeal to consumers as well. For those who want fish oil that may absorb quickly upon consumption, liquid fish oil is the way to go, and this pick is one of the best. 

Nordic Naturals Omega-3

Since Nordic Naturals Omega-3 comes in a liquid, your body does not need to digest a capsule to supplement the fish oil — in other words, you are able to absorb it faster. On top of that, this product’s omega-3 fish oils come in the triglyceride molecular form (the form naturally found in fish), which may also help with absorption.

If you’re concerned about taste, don’t be — this liquid comes in a great lemon taste. If you’re extra concerned, you can always add this liquid with your favorite pre-workout to mask the taste further. It contains 1,560mg of omega-3s, which includes 745mg EPAs, 500mg DHAs, and 315mg of other unlisted omega-3s. This liquid product is also one of the more budget-friendly options on the market, making it a great pick for penny-pinchers. 

Who Should Buy Nordic Naturals Omega-3

• People who prefer to take their fish oil supplement in liquid form, rather than pill form. 
• Folks who want a product that may absorb better than your average capsule fish oil. 
• Those who are concerned about taste — this product is Lemon flavored to mask any fishy flavors. 

Who Shouldn’t Buy Nordic Naturals Omega-3

• Anyone who prefers to consume their fish oil supplement in pill form for speed and convenience.
• People looking for a higher dose of omega-3 fatty acids will be able to find options with higher doses out there. 
• Folks who want a name for every ingredient in their supplement — this product has 315mg of unspecified omega-3s. 

For anyone who would prefer to pour their liquid fish oil into a protein shake or a glass of water over taking a pill, Nordic Naturals Omega-3 offers a solid dose and a great lemon flavor.

Best Plant-Based Omega-3

Plant-based omega-3s are hard to find. You don’t have to search anymore — Calgee Omega-3 offers 550 milligrams of omega-3 fatty acids per serving, using algae oil to offer the benefits of fish oil to vegans and vegetarians.

Calgee Omega-3

Third-party tested for allergens and offered in an eco-friendly pouch, Calgee Sustainable Vegan Omega-3 offers just that — sustainably-sourced (from algae oil!), plant-based “fish oil.” Each serving (two softgels) contains 550 milligrams of omega-3 fatty acids, along with 40 milligrams of omega-6 fatty acids, 150 milligrams of EPA, and 300 milligrams of DHA.

According to registered dietitian Chelsea Rae Bourgeois, “So many omega-3 supplements are sourced from fish oil, and many vegan options don’t provide comparable doses of the fatty acid. Calgee did a pretty good job with this supplement, providing more than 30 percent of your daily needs in one serving.”

One of our expert testers proclaims that you won’t get the fish-burps with this fish-free supplement. “Don’t be alarmed if you get a mild fishy taste at first,” they say. “It’s still vegan. And don’t worry — it’ll go away quickly, with absolutely no fishy aftertaste. It gets a 4.5 out of 5 on taste for me.”

While it’s not the most concentrated “fish” oil supp out there, Bourgeois says it’s got a pretty solid formula, ranking it a 4.5 out of 5. “While you might get a smaller dose of omega-3s in this Calgee supplement, you’re still getting around 34% of your daily needs in one serving. The average healthy adult needs 1.6 grams of omega-3 fatty acids daily, and you get 550 milligrams in one serving of Calgee Omega-3. It’s also free from carrageenan, an additive and preservative that may cause digestive upset.”

In terms of swallowability, our tester says that these supps are pretty small. “The only people who’d have trouble swallowing these are probably people who are very sensitive to capsules,” they report, giving it a 5 out of 5 for ease of use.

Who Should Buy Calgee Omega-3

• Vegans and vegetarians who can’t otherwise access fish oil.
• Anyone who wants a well-rounded omega-3 supplement.
• People who want or need a capsule without carrageenan.

Who Shouldn’t But Calgee Omega-3

• If you’re not vegan or vegetarian, you can easily access different omega-3 sources.
• People who want a higher dose of omega-3s per serving can find them elsewhere.

Each pouch contains 60 capsules, or a month’s worth of daily servings. As Bourgeois points out, it’s also carrageenan-free, which makes it unique among the other vegan omega-3 supps out there.

Best Sustainably Sourced Fish Oil

If you’re environmentally conscious, you want to pick a supplement that meets rigorous testing standards and sources its oil from fish that aren’t endangered. 

SR Omega-3 Fish Oil

Sports Research Triple Strength Omega-3 Fish Oil has certifications from the International Fish Oil Standards, the Marine Stewardship Council, and NSF International. This supplement is also tested to make sure there are no genetically modified organisms. Each single-softgel serving provides 1250 milligrams of wild Alaska pollock fish oil concentrate, which includes 690mg of EPAs and 260mg of DHAs.

The fish oil is extracted from pollock trimmings immediately after a catch to better ensure freshness. It’s worth noting that this supplement has larger pills (which is a minor detail, but one that’s important to some folks). Not to mention it sports one of the lower price tags at about $0.25 per serving. 

Who Should Buy SR Omega-3 Fish Oil

• Those who value transparency; it’s certified by IFOS, Marine Stewardship Council, and NSF International.
• People who avoid farmed fish will appreciate that this product is sourced from wild Alaskan pollock.
• Anyone who values freshness — the fish oil is harvested from the pollock immediately after each catch.

Who Shouldn’t Buy SR Omega-3 Fish Oil

• Folks who have issues swallowing large pills may want to avoid this product.
• People who aren’t necessarily concerned about sustainability.
• Anyone hoping their fish oil is made with the addition of a flavor will want to opt for one of our picks that works to combat fish burps. 

This fish oil is sourced from wild-caught Alaskan pollock and extracted from the fish immediately after the catch to ensure freshness. Its sustainable sourcing may jack up the price a little, but for some, the high quality is worth the extra cost and having to ingest larger pills. 

[Related: Best Macros Calculator For Tracking Muscle Gain And Fat Loss]

Best Fish Oil for Women

Omega-3s are a great supplement to help decrease inflammation, but for women in particular, they may also help fight the symptoms of menstrual pain, rheumatoid arthritis, and osteoporosis. This product gets its omega-3s straight from the same source as fish: algae. 

Performance Lab Omega-3

While omega-3s are good for both men and women, women may benefit for different reasons. For example, the potential anti-inflammatory properties of omega-3s can help reduce inflammation during menstrual cramps or for those who battle with rheumatoid arthritis (which is more common in women). (6)

Performance Lab Omega-3 contains 1,100mg of omega-3 fatty acids, which includes 600mg EPA fats and 300mg DHA fats, along with 200mg of additional omega-3s that aren’t specified. Performance Lab sources their omega-3’s from algae, which means they are vegan, and, according to the manufacturer, contain no mercury or heavy metals — a concern some have when it comes to fish oils.

Who Should Buy Performance Lab Omega-3

• Women who are looking for a solid dose of omega-3s that may potentially help with inflammation or symptoms, such as menstrual cramps. 
• Folks who prefer to consume their fish oil in pill form will appreciate that this fish oil comes in soft gels. 
• Those who are concerned about having heavy metals and mercury in their fish oil — according to the manufacturer, since this product is sourced from algae, it contains neither. 

Who Shouldn’t Buy Performance Lab Omega-3

• Anyone who prefers to supplement their omega-3s from fish or krill, rather than from algae. 
• People who prefer to take their fish oil in liquid form over pill form. 
• Folks who want to know all their omega-3 ingredients as this product contains 200mg of omega-3’s that aren’t specified on the label. 

While fish oil and omega-3s may be beneficial to both men and women, for women who are particularly trying to fight off symptoms of menstrual cramps or osteoporosis, omega-3s can play a big role. This pick provides a solid dose of omega-3s that come straight from algae — the main source of aquatic ecosystems.

Best Cheap Fish Oil

If you’re on a budget but still want to incorporate a high quality fish oil supplement into your regimen, this pick is one of the least expensive fish oils you’ll find. 

BulkSupplements Fish Oil

BulkSupplements packs 1,000mg of fish oil into one softgel, which also includes 300mg of combined EPA and DHA fats. You can take one softgel up to three times daily to increase your intake. While this product is third-party tested, there isn’t a lot of information listed about their sustainability practices, so if that’s something you prioritize, this may not be the pick for you.

This product may also leave you with some fishy burps, but its biggest perk is that you can buy BulkSupplements Fish Oil in (you guessed it) bulk. You can choose from 100-, 240-, 300-, or 6,000-softgel bags, so you won’t have to think about replenishing your stock for years. 

Who Should Buy BulkSupplements Fish Oil

• Buyers who are looking for a more affordable fish oil supplement will like the price tag on this product. 
• Folks who prefer to take their fish oil supplement in pill form over liquid form. 
• Anyone who wants to buy their fish oil in bulk — you can buy this product in bags of up to 6,000 softgels at once. 

Who Shouldn’t Buy BulkSupplements Fish Oil

• Those who value sustainability practices — BulkSupplements does not specify any sustainable practices on their website. 
• People who don’t like dealing with fish oil burps — some have experienced these with this product.
• Anyone hoping for some extra fills in their fish oil supplement like the addition of vitamins. 

Though you may have to deal with a fishy burp here and there, this product is one of the most budget-friendly fish oil supplements on the market — which, for some, can make or break their decision to add the supplement to their regimen. 

The Benefits of Fish Oil

Fish oil supplements are primarily intended to help increase your intake of omega-3 fatty acids. A relatively high intake of omega-3s and a low intake of omega-6 — which is very high in processed seed oils and fried foods — is associated with a range of benefits, like reduced inflammation and joint pain, heart health, mental health, and more.

Reduced Inflammation and Joint Pain

Perhaps the most celebrated and research-backed benefit of fish oil, a range of studies have associated fish oil supplements and/or a high intake of omega-3s with reduced joint pain from arthritis, as well as exercise-induced inflammation from strength training. (7)(8)(9)(10)

Inflammation is linked to scores of maladies, from heart disease to diabetes, so reducing inflammation is likely a good idea even for those who aren’t in pain. (Plenty of fruits, vegetables, and sleep also appear to help. You should always chat with a doctor if you’re concerned.)

Heart Health

Evidence is mixed, but some research has shown that the kinds of omega-3s found in fish may reduce triglycerides (which when high may contribute to the hardening of arteries in the body) and high blood pressure. All of these may benefit overall heart health. (11)(12)(13)(14)(15)(16)(17)(18)(19)

[Related: Nutrition For Bulking: 10 Tips For Intelligent Muscle Gain]

Mental Health

Possibly because of the effects on inflammation, keeping your omega-3s relatively high might reduce the risk of Alzheimer’s disease and potentially even play a role in treating depression and anxiety. (20)(21)(22)(23)(24)(25) This research is still light, however, so more is definitely necessary.

When Should I Take Fish Oil Supplements?

You can take your fish oil supplement at any time of day, but you should do so with a meal if possible. The fats in fish oil can absorb more effectively when consumed with other fats. If you don’t eat a lot of fats at breakfast or lunch, wait until dinner — and vice versa. Overall, the time of day doesn’t matter as much as the foods that you’re eating with your fish oil do. (26)

It’s worth noting that if you consume fish oil on an empty stomach, it’s not only possible that your fish oil won’t absorb as well, but it’s also possible that you’ll experience heartburn or other gastric issues.

Are There Vegan Alternatives to Fish Oil?

There are three kinds of omega-3s: EPA, DHA, and ALA. (More correctly, they’re eicosapentaenoic acid, docosahexaenoic acid, and alpha-linolenic acid.)

Fish and animals contain the first two, while the third is found in seeds, nuts, some eggs, and some other plant fats.

When people say things like walnuts or flaxseed are high in omega-3, they’re talking about ALA. But the body needs to convert ALA to EPA and DHA to use it, and the majority of it is lost in that process — some studies suggest as much as 90 percent of it. (27)(28)

A solution might be to just eat ten times more ALA than EPA or DHA, but another option is to use algae-based omega-3 supplements. These supplements contain EPA and DHA (it’s where the fish get it from), but they do wind up being pretty pricey since they are one of the only viable vegan alternatives to fish oil. 

How We Chose the Best Fish Oils

When building out this list of our favorite fish oil products, we highly considered sourcing, taste, and dosage — plus, it was important to weigh the needs of different kinds of consumers. Based on our supplement testing methodology, here’s a look into how we picked the best.

Dosage

Many fish oil supplements provide higher numbers than the recommended daily intake of omega-3 fatty acids, which is 250 to 500mg of EPA and DHA fats combined. However, it’s not harmful to consume more, and some doses even contain upwards of two grams of omega-3 fatty acids. These higher doses are particularly helpful for those with preexisting heart problems. Most of the products we’ve included in this list have doses in the one- to two-gram range. (29)

Sourcing and Sustainability

Many customers value sustainability practices when it comes to picking their fish oil products, looking for fish oil that’s sourced from wild-caught fish and has had little to no impact on the surrounding environment. People also vary on what kind of source they want their fish oil to be from — fish, krill, and algae are all common options. 

We were sure to include sustainably sourced products on here for those who value that, as well as some products that don’t list sustainable sourcing but may be a little less expensive for those who are more concerned about budget. We’ve also included a wide range of sources, so you’ll find both animal- and plant-based products to choose from on this list. 

Taste

When it comes to fish oil, typically one of the biggest concerns is a fishy aftertaste. Fish burps or a fishy aftertaste following consumption may be what keeps many people from taking fish oil, so we prioritized finding products that don’t actually taste like fish. 

It’s worth noting that we have included one or two products that do have this fish taste solely because they are less expensive, and some customers on a budget may prefer the low cost to the absence of the fishy aftertaste.

How Much Do Fish Oil Supplements Cost?

Fish oil supplements can be fairly inexpensive depending on the source and brand you decide to purchase. You’ll want to look at the overall cost of the container measured against the total number of servings to know exactly what you’re getting for your money. Typically, this number should be anywhere from $0.10 per serving to $2.00 per serving. Fish oil is a pretty inexpensive supplement to add to your stack, and the average price per serving for this list is around $0.62, which is really reasonable. 

Best Omega-3 Fish Oil	Legion Triton Fish Oil	$49.99 $0.42 per serving
Best Fish Oil for Athletes	Onnit Joint Oil	$32.95 $1.10 per serving
Best Liquid Fish Oil	Nordic Naturals Omega-3	$20.96 $0.43 per serving
Best Plant-Based Omega-3	Calgee Omega-3	$48.60 $1.62 per serving
Most Sustainably Sourced Fish Oil	SR Omega-3 Fish Oil	$24.26 $0.26 per serving
Best Fish Oil for Women	Performance Lab Omega-3	$49.00 $1.63 per serving
Best Cheap Fish Oil	BulkSupplements Fish Oil	$12.96 $0.04 per serving

Fish oil products you can buy in bulk tend to be less expensive, but these products also may not be as high quality as others — in particular, they may be more likely to cause fishy burps. When it comes to fish oil, the higher-priced products likely won’t come with a fishy aftertaste, and they may be more sustainably sourced or provide a higher dosage. 

What To Consider Before Buying Fish Oil

Customers have varying goals when it comes to implementing fish oil into their diets. Maybe you’re trying to be proactive when it comes to heart disease, or maybe you just aren’t getting enough fatty acids in your normal diet. It’s important to consider your personal needs before deciding which fish oil supplement to buy.

Dosage

There’s no official recommendation for dosage, but the World Health Organization (WHO) suggests at least 250 to 500 milligrams of omega-3 per day. That said, many of the previously cited studies were using daily doses of two to four grams.

It seems just as important to keep omega-6 low as it is to keep omega-3 high. Some research suggests a ratio of one gram of omega-3 for every four grams of omega-6 is ideal, but the average person eats closer to 1:10 or even 1:25 in some studies. (30) You can lower your omega-6 intake by avoiding fried foods and limiting nuts and seeds.

It’s important to complement this supplement with a healthy diet of whole foods for the best results. And when it comes to choosing the proper dosage for your needs, consulting a doctor or nutrition expert first is ideal.

Source

The best food sources of omega-3s are, in this order, mackerel (5.1 grams of omega-3 per 100 grams), salmon (2.3 grams), anchovies (2.1 grams), herring (1.7 grams), sardines (1.4 grams), and oysters (0.7 grams). You can also supplement omega-3 fatty acids from the source these fish get theirs from — algae. Make sure you speak to your physician before embarking on a new supplement regimen.

Price

Prices vary based on aspects like taste, dosage, and sustainability practices. If sticking to a low budget is your number one priority, you may have to opt for a product that tastes a little fishy, or has a lower dosage. If you’re flexible on budget, you’ll have more opportunity to land on a higher quality product that may not taste as fishy, or maybe more sustainably sourced. Be sure to consider how tight your budget is before shopping as this may be a deciding factor for a lot of customers when it comes to the type of product they end up buying. 

[Related: The Lifter’s Guide To Magnesium: What This Nutrient Does For Strength]

Final Word

Fish oil has a long-winded list of potential benefits, including increased heart and brain health, reduced inflammation, reduced LDL cholesterol, and eased joint pain. Regardless of your intentions for adding a fish oil — or krill oil — supplement to your regimen, we think there are plentiful reasons to start taking this supp. 

With this much information taken into consideration, you should be armed with all you need to pick the best fish oil supplement for your needs. Just be sure to weigh your dosage options, decide if you want a vegan-friendly product or not, find the right price point, and always chat with your physician before making any changes to your diet or supplement regimen.

FAQs

References

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